Saturday 12/31

Group long run:

Ran 13.5 miles. Overall @ 10:00 min pace but with spurts of 9:30 pace or faster. Feeling effect of the 22 mile run which was a good one. Need to take care in the tapering period. 14 days to houston marathon.

Thursday 12/29

Ran 8 miles easy to medium effort.
Stretching

Wednesday 12/28

Rested and recovered 12/25-12/27. Walking and more sleeping

back to training today:
9 mile total:
2 mile warm up
10x800s ( 5 miles) with 1 min rest between , averaged a slid 4:00-4:05. Not bad at all!
2 mile warm down
stretching throughout day. Cold and dry morning.

Thursday 12/22

Ran 6 miles, 3 very easy, 3 with medium effort spurts

Stretching

Wednesday 12/21

Ran 9 miles -easy to medium effort
2 -warm up
6 eay to medium
1 warm down

cold, some wind. Felt good , no problems, took it easy , 21-22 mile long run coming up this saturday. Need to give the legs a chance.

Stretching

Tuesday 12/20

Heavy rain in the AM for few hours. Either run in PM or take a whole day ogg.
getting a massage regardless

Monday 12/19

Monday

Ran 6 miles-easy medium effort
Stretching

Saturday 12/17

Group long run:
Ran 13 miles in 2:08, 9:50 avg. pace. Last 6 miles, at least 25-30 sec.faster per mile after a conservative start
stretching
overcast and in low 50s, wind made it feel chilly.
Ran well, happy with result.
No problems,feeling positive and confident

Thursday 12/15

Tired, taking day off.

Wednesday 12/14

Ran 2 mile warm up
Ran 6 miles progressive run: from 9:50 down to 8:10. Not bad. Himidity is back, temps in mid 70s but sweat rate was fast. Felt sluggish at start.
1 mile walk for warm down
Stretching after warm up and warm down

Tuesday
Ran 6 miles , easy 2 miles, medium effort 4 miles
stretching

Monday 12/12

Ran 6 miles-easy medium effort, few pace pick ups
stretching

Saturday 12/10

Group Long Run:

Ran 20 miles in 3 hours :13 minutes . 9:40 total avg pace, started slowr a 10-10:10 pace range for approximately 7 miles before picking up the pace.

Felt strong at end, mentally tired which was expected but still confident and sure. Pain was within expected limits. Overall ok, no problems.

marathon goal might be 4:15 or better.

Thursday 10/8

Ran 40 minutes easy recovery pace-no straining
felt a bit fatigued, bigger dinner than usual and lots of sleep should help
stretching

Wednesday 11/7

Ran 2 mile warm up
Ran 4x1 mile with 3 minute rest between. Averaged:7:58-8:10.
Not bad at all. Cool weather helped.
stretching

Tuesday 12/6

Ran 6 miles-easy to medium effort.
stretch

Monday 12/5

Ran ~ 6 miles-easy to medium effort .
Stretch

Sunday 12/4

Rest

Saturday S12/3

Group long run:Ran 12 miles in 1:54. Good effort throughout. No problems

Wednesday 11/30

Ran 6 miles
3 miles easy , 3 miles with~ 20-30 seconds faster per miles
nothing crazy, just solid form running

extra stretching

Tuesday 11/29

Ran 6 miles-easy to medium effort with 30-45 second faster spourts alternating with slower ones, measured by effort and breathing.

Extra stretching

Monday 11/28

ran 6 miles-easy to medium effort
few remaining sore spots
extra stretching